Mackerel: Izibonelelo zezeMpilo, iingozi kunye neeresiphi

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

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Ukungafani, ukunambitheka kunye nexabiso elinesondlo leentlanzi ze-mackerel zezinto ezenza ukuba ibeyintandokazi phakathi kwabathandi beentlanzi. Ifumaneka kuzo zombini iifom ezintsha kunye neenkonkxiweyo, iintlanzi ze-mackerel ligama eliqhelekileyo elinikwa inani leentlobo ngeentlobo zeentlanzi ze-pelagic ze-Scombridae yosapho, ebandakanya i-Atlantic mackerel, i-Indian mackerel, i-Spanish mackerel kunye ne-chub mackerel [1] .

I-Mackerel (iScomber scombrus) yintlanzi enamafutha kwaye umxholo wamafutha kunye namanzi ayahluka ngokwamaxesha onyaka [Mbini] . E-Indiya, i-mackerel yaziwa ngokuba yi-bangada ngesi-Hindi kwaye yintlobo yeentlanzi ezisetyenziswa kakhulu. IMackerel yintlanzi yamanzi anetyuwa egcwele iiprotheyini, amafutha omega ama-3 kunye nezinye izakha mzimba ezibalulekileyo.

Ixabiso lesondlo seMackerel

I-100 g yeentlanzi ze-mackerel ziqukethe i-65.73 g yamanzi, i-189 kcal yamandla kwaye iqulethe:

• 19.08 g protein
• 11.91 g amafutha
• 16 mg calcium
• 1.48 mg intsimbi
• 60 mg wemagniziyam
• I-187 mg yefosforasi
• 344 mg potassium
• 89 mg isodiyam
• 0.64 mg zinc
• 0.08 mg ubhedu
• 41.6 seg selenium
• 0.9 mg ivithamin C
• 0.155 mg thiamine
• 0.348 mg riboflavin
• 8.829 mg niacin
• 0.376 mg ivithamini B6
• 1 µg ifom
• 65.6 mg choline
• 7.29 vitaming ivithamini B12
• 40 g ivithamini A
• 1.35 mg ivithamin E
• 13.8 vitaming ivithamin D
• 3.4 vitaming ivithamin K

Izibonelelo zezeMpilo zeMackerel

1. Yehlisa uxinzelelo lwegazi

Uxinzelelo lwegazi okanye uxinzelelo lwegazi yimeko eqhelekileyo yempilo echaphazela abantu abaninzi kwihlabathi liphela. Intlanzi yeMackerel inamandla okunciphisa uxinzelelo lwegazi, ngenxa ye-polyunsaturated fatty acids (PUFAs) kuyo. Uphononongo olupapashwe kwiphephancwadi i-Atherosclerosis lubonise ukuba abantu abali-12 abanesifo soxinzelelo lwegazi abanikwe iinkonkxa ezintathu ze-mackerel ngeveki kangangeenyanga ezisibhozo, zikhokelele ekwehleni okukhulu kumanqanaba oxinzelelo lwegazi. [3] [4] .

2. Iphucula impilo yentliziyo

Izifundo zophando zifumanise ukuba amafutha e-polyunsaturated asempilweni anokuyiphucula impilo yentliziyo yakho ngokunciphisa umngcipheko wesifo sentliziyo. [5] . Ukutya iintlanzi ze-mackerel kubonisiwe ukwandisa i-HDL (elungileyo) ye-cholesterol kunye nenqanaba elisezantsi le-triglycerides kunye ne-LDL (embi) ye-cholesterol [6] [7] .

3. Wakha amathambo omeleleyo

I-Mackerel ngumthombo otyebileyo we-vitamin D kwaye le vithamini ibonakalisiwe ukunciphisa umngcipheko wokuqhekeka kwe-hip. Ukutya iintlanzi kubandakanya i-mackerel ubuncinci kube kanye ngeveki kubonisiwe ukunciphisa umngcipheko wokuqhekeka kwe-hip ngepesenti ye-33 [8] . Ukongeza, intlanzi ye-mackerel ikwangumthombo olungileyo wecalcium, isimbiwa esifunekayo esomeleza amathambo.

4. Ukuphucula iimpawu zokudakumba

Izifundo zophando zibonise ukuba ukutya okuncinci kwamafutha omega ama-3 kwiintlanzi kwandisa iimpawu zoxinzelelo. Intlanzi iMackerel ngumthombo olungileyo we-omega 3 polyunsaturated fatty acids ebonakalise ukuphucula iimpawu zoxinzelelo. Ukongeza, ukutya okuphezulu kwee-PUFA kubonisiwe ukuphucula iimpawu zesifo i-Alzheimer's [9] [10] [Shumi elinanye] [12] .

5. Ukuphucula impilo ye-cardiometabolic kubantwana

Uphononongo olupapashwe kwiJenali yaseMelika yoNyango lweKlinikhi lubonise ukuba abantwana abasibhozo ukuya kwasithoba ubudala abatya i-300 g yeentlanzi ezinamafutha ngeveki kangangeeveki ezili-12 babonakalise ukuphucuka okukhulu kumanqanaba e-triglyceride kunye ne-HDL ye-cholesterol engenampembelelo kumanqanaba oxinzelelo lwegazi, Ukwahluka kwenqanaba lentliziyo kunye ne-glucose homeostasis [13] .

6. Ngamana ukwehlisa umngcipheko wesifo seswekile

Uphononongo lwezilwanyana olupapashwe kwiZondlo kunye nempilo lufumene iigundane zeswekile ezazondliwa ngeentlobo ezahlukeneyo zeentlanzi ezinje nge-mackerel, isardadi, ukutshaya i-herring kunye ne-bolti kubonise ukuphucuka kwinqanaba le-serum glucose kunye ne-cholesterol kunye ne-triglyceride [14] .

7. Ngamana unokunceda ekulahlekeni kwesisindo

I-Omega 3 i-polyunsaturated fatty acids ineziphumo zokutyeba kunceda ukunciphisa amanqatha omzimba, ivuselele i-lipid oxidation, ilawule ukugcwala kwaye iphucule ubunzima bomzimba [Shumi elinantlanu] .

8. Ngaba unokulawula umngcipheko womhlaza wamabele

Ukutya okuncinci kweentlanzi kunxulunyaniswe nomngcipheko ophezulu womhlaza wamabele. Olunye uphononongo lubonise ukuba ukutya iintlanzi ezityebileyo kwi-omega 3 fatty acids kunokunceda kuthintelo kunye nokusinda komhlaza wamabele [16] .

Imingcipheko enokubakho yeNtlanzi yaseMackerel

Ukuba uxabisa iintlanzi, kufuneka uphephe ukutya imackerel. Intlanzi yeMackerel ikwayilo nokubangela ityhefu ye-histamine, uhlobo lokutya okunetyhefu kunokubangela isicaphucaphu, intloko ebuhlungu kunye nokugungxula ubuso nomzimba, urhudo kunye nokudumba kobuso nolwimi. Intlanzi engafakwanga efrijini okanye intlanzi eyonakeleyo sesona sizathu siqhelekileyo sobutyhefu obukrakra be-histamine, obubangela ukwanda kweebhaktiriya ezonyusa umxholo we-histamine kwintlanzi [17] .

Iindidi ezithile ze-mackerel, njenge-king mackerel, iphezulu kwi-mercury ekufuneka ithintelwe ngokupheleleyo, ngakumbi ngabasetyhini abakhulelweyo, oomama abancancisayo kunye nabantwana abancinci [18] . IAtlantic mackerel iphantsi kwimekyuri eyenza ukuba ibe lukhetho olufanelekileyo lokutya [19] .

Ungayikhetha njani kwaye uyigcine njani iMackerel

Khetha intlanzi emackerel entsha enenyama eqinileyo enamehlo acocekileyo kunye nomzimba oqaqambileyo. Gwema ukukhetha iintlanzi ezikhuphisa umuncu okanye intlanzi. Emva kokuthenga i-mackerel, yigcine kwifriji kwaye uyipheke kwiintsuku ezimbini.

Ukupheka kweMackerel

I-toast ye-avocado kunye ne-mackerel kunye ne-lime

Izithako:

• 2 izilayi zesonka
• 1 ukutshaya imackerel fillet
• ½ iavokhado
• 1 itswele yasentwasahlobo, isikiwe
• ¼ ikalika

Indlela:

• Gcoba isonka kwaye ugcine ecaleni.
• Susa ulusu namathambo kwi-mackerel kwaye uyaphule ibe ziinqumlana.
• Mash i-avocado pulp kwaye uyibeke kwi-toast yesonka.
• Yongeza i-mackerel kwaye ufefe anyanisi entwasahlobo kuyo.
• Cinezela ijusi yelime ngaphezulu kwayo kwaye ufefe ipepile emnyama ukuze incasa [Amashumi amabini] .

I-Horoscope Yakho Yangomso

Ukwazi

Ndithumele Nge-Imeyile Veza Kwindawo